Arm Circles – Small to Large vs Dumbbell Devil Press
Side-by-side comparison of Arm Circles – Small to Large and Dumbbell Devil Press. See which exercise suits your training goals, equipment, and fitness level.
| Attribute | Arm Circles – Small to Large | Dumbbell Devil Press |
|---|---|---|
| Primary Muscle | Shoulders | Shoulders |
| Secondary Muscles | None | Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core |
| Equipment | No equipment | Dumbbells |
| MET Value | 2.5 | 9 |
| Calories (30 min, 70 kg) | ≈ 88 cal | ≈ 315 cal |
| Video Quality | 4K | 4K |
| Male & Female | Yes | Yes |
| Multiple Angles | Yes | Yes |
When to choose Arm Circles – Small to Large
Choose Arm Circles – Small to Large when you have access to No equipment and want a structured exercise for Shoulders. Arm Circles – Small to Large has a lower MET value (2.5), more accessible for beginners or recovery sessions.
Full Arm Circles – Small to Large guide →When to choose Dumbbell Devil Press
Choose Dumbbell Devil Press when you have access to Dumbbells and want a structured exercise for Shoulders. With a higher MET value (9 vs 2.5), Dumbbell Devil Press burns more calories per minute. It also engages Chest, Triceps, Quadriceps, Glutes, Hamstrings, Deep Core, offering a more complete movement.
Full Dumbbell Devil Press guide →The Verdict
Both Arm Circles – Small to Large and Dumbbell Devil Press effectively target Shoulders. They differ in equipment: Arm Circles – Small to Large uses no equipment, while Dumbbell Devil Press uses dumbbells. The best choice depends on your goals, equipment, and program. Many coaches include both for complete development..
Frequently Asked Questions
Is Arm Circles – Small to Large better than Dumbbell Devil Press?
Neither is universally better. Arm Circles – Small to Large (MET 2.5) and Dumbbell Devil Press (MET 9) serve different purposes. Arm Circles – Small to Large uses no equipment and targets Shoulders, while Dumbbell Devil Press uses dumbbells and targets Shoulders. Choose based on your goals and available equipment.
Can I replace Arm Circles – Small to Large with Dumbbell Devil Press?
Yes, both target Shoulders, making them reasonable substitutes. Consider the equipment requirements (No equipment vs Dumbbells) and consult a qualified coach before making changes to your program.
Which burns more calories, Arm Circles – Small to Large or Dumbbell Devil Press?
Dumbbell Devil Press burns approximately 315 cal/30 min vs 88 cal/30 min for Arm Circles – Small to Large (based on a 70 kg person).
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